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The Tracking Trap: How Fun Exercise Heals Your Brain, Body & Nervous System

Writer's picture: FND HealthFND Health

Introduction: Living in a World of Targets

We live in an age where everything is measured. Fitness trackers buzz if we haven’t walked 10,000 steps. Gyms push us to lift heavier weights. Even our leisure activities, like sports or hiking, come with metrics to track and goals to hit. But is this constant measurement really good for us? What if all this pressure to perform is taking away the joy—and even harming our well-being?


The Tracking Trap: How Fun Exercise Heals Your Brain, Body & Nervous System
Photo by Filip Mroz on Unsplash

The Problem: When Play Turns into Pressure

Take sports, for instance. What starts as a fun game to unwind often becomes a competition. Friendly matches get overshadowed by keeping score, adding stress rather than reducing it. Instead of winding down, we wind ourselves up.


Even fitness, which should improve our health, becomes a source of anxiety. Did you burn enough calories? Did you beat last week’s PR? The joy of movement is replaced by performance goals.


This isn’t just anecdotal. Research shows that excessive focus on external outcomes, like winning or hitting targets, can increase stress, harm mental health, and even reduce motivation in the long term.



The Wisdom of Doing What Feels Good

The antidote to the constant pressure of measuring and tracking might lie in rediscovering the joy of movement for its own sake. In the clip below, actor Matthew McConaughey shares a story about meeting an older couple while in Italy. The woman mentioned that she stayed in shape by swimming. Naturally, Matthew’s first question was, “How far do you swim?”


She looked puzzled and replied, “I swim until I don't want to swim anymore.”


This was the penny-drop moment: it wasn’t about distance, speed, or numbers. It was about doing what felt good and brought her joy.









The Science: Why Enjoyment Matters More than Performance

Studies on intrinsic motivation—the drive to do something for its own sake—show that enjoyment is a powerful force for long-term health and happiness. Activities done purely for pleasure tend to lower cortisol (the stress hormone) and improve mental health, while competitive or performance-based environments can spike stress levels.


Interestingly, even elite sports teams are catching on. Some top coaches now create training environments that focus on fun rather than winning. Counterintuitive? Perhaps. But evidence suggests that when athletes enjoy the process without pressure, their performance improves naturally. They learn faster, stay motivated, and avoid burnout.


The Nervous System Benefits of Stress-Free Fun Exercise

Engaging in exercise without stress or pressure does more than just feel good—it actually benefits your nervous system on a deep level. When you enjoy physical activity, your brain releases key neurochemicals that promote well-being and resilience.


Dopamine, often called the “feel-good” neurotransmitter, surges when you’re having fun, reinforcing positive experiences and making you want to repeat them. Serotonin, another crucial neurotransmitter, helps regulate mood and stress, creating a sense of calm and happiness. Additionally, endorphins—your body's natural painkillers—are released during enjoyable movement, reducing discomfort and enhancing relaxation.



In contrast, when exercise is tied to strict goals, pressure, or competition, your body may produce more cortisol, the primary stress hormone. Chronic cortisol elevation can lead to fatigue, anxiety, and even hinder recovery from exercise. This means that fun, unstructured movement isn't just a luxury—it’s a powerful way to support your nervous system, helping it stay balanced rather than overworked.


By choosing movement that genuinely brings joy, you're not only improving your mood but also fostering a healthier, more resilient nervous system.


Breaking Free: How to Rediscover Joy in Everyday Life

So how can we apply this wisdom in our daily lives?


  • Ditch the tracker: Let go of the numbers and move for the pure joy of it. Instead of counting steps, timing miles, or tracking calories, focus on how movement makes you feel. Flow activities like surfing, swimming, or simply barefoot walking on the beach don’t need data—they invite you to be fully present, in sync with your body and the natural world.

  • Play for fun: Whether it’s tennis, football, or even a card game, try playing without keeping score. Focus on the connection and laughter, not the result.

  • Redefine “exercise”: Exercise doesn’t have to mean running marathons or crushing PRs at the gym. It can be gardening, dancing, or simply walking while listening to your favourite music.

  • Practice mindfulness in movement: Tune in to how your body feels when you move. Notice the rhythm of your breath, the sensation of your muscles working, and the simple joy of being active.


Conclusion: The Freedom of Doing “Enough”

When we stop measuring everything, we give ourselves the freedom to simply enjoy life. Like the old woman swimming until she’s had enough, we can reconnect with activities that bring us happiness—not because they make us faster, stronger, or better, but because they make us feel alive.





1. The Dangers of Fitness Trackers

An article from The Times discusses how an over-reliance on fitness trackers can lead to obsessive behaviours and negatively affect mental health. It highlights personal stories and expert opinions on the potential pitfalls of constant self-monitoring.



2. How My Fitness Tracker Turned Me Against Myself

In this FiveThirtyEight piece, the author shares a personal experience of how using a fitness tracker led to decreased motivation and enjoyment in exercise, emphasizing the psychological drawbacks of constant performance tracking.



3. Exploring the Pros and Cons of Fitness Trackers

This article from Mindbody outlines both the advantages and disadvantages of using fitness trackers, noting that an overemphasis on numerical goals can lead to overexertion and a neglect of other important aspects of fitness.



4. Extrinsic Rewards and Motivation

The Association for Applied Sport Psychology discusses how an overemphasis on external rewards can undermine intrinsic motivation, leading to decreased enjoyment and persistence in sports activities.



5. Intrinsic and Extrinsic Motivation in Sports

A study published in the International Journal of Academic Research in Business and Social Sciences examines how intrinsic motivation can enhance athletes' performance and well-being, suggesting that focusing on enjoyment and personal growth is more beneficial than external rewards.



6.Keeping Score: How It Changes Everything

This article explores the psychological and emotional impact of keeping score in youth sports, highlighting how it shifts focus from enjoyment to performance pressure.


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